AQUATIC POWER INTERVAL WALKING
Provide high-intensity, power-focused interval walking and running in water for athletic youth with disabilities who tolerate vigorous exercise.
How to Perform
- Stand in chest-deep water with feet hip-width apart, wearing webbed gloves to increase upper-body resistance.
- Start with a short bout of fast power walking or running across the pool, driving knees forward and pushing strongly through the water with the arms.
- At the far wall, quickly turn and perform another fast bout back to the starting point, maintaining maximal but controlled effort.
- Follow each high-intensity length with a slow walking or easy marching recovery back and forth for the prescribed time.
- Repeat several cycles of high-intensity passes and recovery walks, keeping technique crisp and posture upright throughout.
Key Execution Cues
Remember: Use powerful arm pulls with the gloves, lean slightly forward from the ankles rather than bending at the waist, and focus on quick, strong pushes off the pool floor.
Safety & Precautions
Important: Contraindicated in uncontrolled cardiac, respiratory, or seizure conditions; use only for youth cleared for vigorous exercise and able to follow multi-step instructions.
Additional Safety Notes: Monitor heart rate and breathing responses when possible, enforce full-stop rest if dizziness, chest discomfort, or unusual shortness of breath occurs, and ensure clear communication of stop signals.
Exercise Modifications
Make it Harder (Progressions)
Add more high-intensity bouts per set, increase bout duration, or reduce recovery time between efforts while preserving good technique.
Make it Easier (Regressions)
Decrease the speed of the fast passes, remove webbed gloves, or extend the walking recovery interval between efforts.